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Refried beans vs Cowpea (Black-eyed pea) - In-Depth Nutrition Comparison

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What are the main differences between Refried beans and Cowpea (Black-eyed pea)?

  • Refried beans are richer in Vitamin C, yet Cowpea (Black-eyed pea) is richer in Folate, Copper, Iron, Fiber, Vitamin B1, Phosphorus, Manganese, and Zinc.
  • Cowpea (Black-eyed pea)'s daily need coverage for Folate is 49% higher.
  • Refried beans have 93 times more Sodium than Cowpea (Black-eyed pea). Refried beans have 370mg of Sodium, while Cowpea (Black-eyed pea) has 4mg.

We used Refried beans, canned, traditional style (includes USDA commodity) and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt types in this comparison.

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Refried beans vs Cowpea (Black-eyed pea) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +20.8%
Contains more Potassium +14.7%
Contains more Iron +74.3%
Contains more Magnesium +51.4%
Contains more Phosphorus +69.6%
Contains less Sodium -98.9%
Contains more Zinc +122.4%
Contains more Copper +107.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 95% 38% 67% 25% 1% 36% 90%
Contains more Calcium +20.8%
Contains more Potassium +14.7%
Contains more Iron +74.3%
Contains more Magnesium +51.4%
Contains more Phosphorus +69.6%
Contains less Sodium -98.9%
Contains more Zinc +122.4%
Contains more Copper +107.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +1400%
Contains more Vitamin B2 +43.6%
Contains more Vitamin K +23.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +117.5%
Contains more Folate +1790.9%
Equal in Vitamin B6 - 0.1
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 2% 51% 13% 10% 25% 24% 156% 0% 5%
Contains more Vitamin C +1400%
Contains more Vitamin B2 +43.6%
Contains more Vitamin K +23.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +211.1%
Contains more Vitamin B1 +165.8%
Contains more Vitamin B3 +34.9%
Contains more Vitamin B5 +117.5%
Contains more Folate +1790.9%
Equal in Vitamin B6 - 0.1

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Refried beans Cowpea (Black-eyed pea)
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Refried beans Cowpea (Black-eyed pea) Opinion
Net carbs 9.85g 14.26g Cowpea (Black-eyed pea)
Protein 4.98g 7.73g Cowpea (Black-eyed pea)
Fats 2.01g 0.53g Refried beans
Carbs 13.55g 20.76g Cowpea (Black-eyed pea)
Calories 90kcal 116kcal Cowpea (Black-eyed pea)
Starch 7.43g g Refried beans
Fructose 0g g Refried beans
Sugar 0.54g 3.3g Refried beans
Fiber 3.7g 6.5g Cowpea (Black-eyed pea)
Calcium 29mg 24mg Refried beans
Iron 1.44mg 2.51mg Cowpea (Black-eyed pea)
Magnesium 35mg 53mg Cowpea (Black-eyed pea)
Phosphorus 92mg 156mg Cowpea (Black-eyed pea)
Potassium 319mg 278mg Refried beans
Sodium 370mg 4mg Cowpea (Black-eyed pea)
Zinc 0.58mg 1.29mg Cowpea (Black-eyed pea)
Copper 0.129mg 0.268mg Cowpea (Black-eyed pea)
Vitamin A 0IU 15IU Cowpea (Black-eyed pea)
Vitamin E 0.09mg 0.28mg Cowpea (Black-eyed pea)
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.4mg Refried beans
Vitamin B1 0.076mg 0.202mg Cowpea (Black-eyed pea)
Vitamin B2 0.079mg 0.055mg Refried beans
Vitamin B3 0.367mg 0.495mg Cowpea (Black-eyed pea)
Vitamin B5 0.189mg 0.411mg Cowpea (Black-eyed pea)
Vitamin B6 0.103mg 0.1mg Refried beans
Folate 11µg 208µg Cowpea (Black-eyed pea)
Vitamin B12 0µg 0µg
Vitamin K 2.1µg 1.7µg Refried beans
Tryptophan 0.065mg 0.095mg Cowpea (Black-eyed pea)
Threonine 0.231mg 0.294mg Cowpea (Black-eyed pea)
Isoleucine 0.242mg 0.314mg Cowpea (Black-eyed pea)
Leucine 0.438mg 0.592mg Cowpea (Black-eyed pea)
Lysine 0.377mg 0.523mg Cowpea (Black-eyed pea)
Methionine 0.083mg 0.11mg Cowpea (Black-eyed pea)
Phenylalanine 0.297mg 0.451mg Cowpea (Black-eyed pea)
Valine 0.287mg 0.368mg Cowpea (Black-eyed pea)
Histidine 153mg 0.24mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0.016g 0g Cowpea (Black-eyed pea)
Saturated Fat 0.631g 0.138g Cowpea (Black-eyed pea)
Monounsaturated Fat 0.601g 0.044g Refried beans
Polyunsaturated fat 0.543g 0.225g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Refried beans Cowpea (Black-eyed pea)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Refried beans
24
Cowpea (Black-eyed pea)
Mineral Summary Score
33
Refried beans
44
Cowpea (Black-eyed pea)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
30%
Refried beans
46%
Cowpea (Black-eyed pea)
Carbohydrates
14%
Refried beans
21%
Cowpea (Black-eyed pea)
Fats
9%
Refried beans
2%
Cowpea (Black-eyed pea)

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 14)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $2)
Which food contains less Sodium?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Cowpea (Black-eyed pea)
Cowpea (Black-eyed pea) is lower in Saturated Fat (difference - 0.493g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.